Saturday, June 24th, 2023 – ATS Day 57

Warm Up – 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Back Squat
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold

Snatch Warm Up

A) 3 sets: 3 Snatch High Pull + 3 Tall Muscle Snatch + 3 Tall Snatch + 3OHS
w/ empty bar
B) 3 sets: 2 Tall Split Jerk + 2 Split Jerk
w/ empty bar

Snatch Work

E1:30MOM5
Snatch Complex
3 Yo-Yo Snatch Pull + 1 Snatch
60-70% Snatch

Snatch Pull Work

E2:00MOM3: 4 Deficit Pulls
75% Snatch

Back Squat

E2:00MOM8
Work into a heavy 2/double
Start @ 65-70% BS